The Tea with Tina
The Tea with Tina is going to be your new favorite weekly chit-chat that will feel like a good, juicy sit-down with your BFF. This podcast isn't your average (and boring) radio talk show-styled podcast. We dig deep, get personal, and have lots of fun along the way. Hear some relatable stories and a different perspective on various topics from health and fitness to pop culture. I am Tina Wieland, a certified fitness trainer and nutrition coach. Grab your caffeinated drink of choice, get comfortable, and be ready to hear the TEA.
The Tea with Tina
238 | Fitness for Fat Loss vs. Fitness for Fun : Finding Balance
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Ever wondered if you should be hitting the gym with a laser focus on the scale, or simply embracing a joyful journey of movement? Unlock the secrets to aligning your fitness goals with your lifestyle preferences in the latest episode of Tea with Tina. I'll be sharing insights into the contrasting paths of fitness for fat loss versus fitness for fun, and how setting clear expectations can be the game-changer in your journey. Discover how one client recalibrated her approach to fitness and found success, ensuring her goals matched her actions. Whether you're a goal-driven individual or someone who just wants to inject a little more fun and health into your routine, there's something here for every listener.
We also venture into the realm of flexible weight maintenance, advocating for a more forgiving approach to your body's natural fluctuations. By embracing a weight range, you learn to balance life's indulgences with discipline, leading to a more sustainable and enjoyable lifestyle. I'll share practical strategies for managing your weight that allow for both pleasure and confidence, helping you to feel at ease in your own skin. So, grab your favorite beverage and settle in as we explore these dynamic strategies that promise to offer you a healthier, happier approach to fitness and weight management.
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Welcome to the Tea with Tina, your favorite podcast, where we talk all things health, fitness, lifestyle, and maybe a little bit of tea gets spilled. We chat all about this in a super casual environment, so grab your beverage of choice, sit back, relax and enjoy. Relax and enjoy. Hello friends, popping in for another episode of the Tea with Tina podcast. Thank you so much for being here and, if you haven't already, make sure that you are following this podcast, subscribing wherever you're listening, so you never miss another episode again. I love having you here and if you ever want to share a message with me maybe share a podcast episode idea just say hi, you love the show. Whatever. You can actually send me a personal message, some fan mail in the show notes there's a link to that. I get those messages directly, so feel free to do that. But today I wanted to talk about fitness for fat loss versus fitness for fun, and how to find the right balance and and the reality behind it, and I've definitely talked about this concept before, but I think it needs to be drilled in your little brains. We need to be told certain things more than once, most things more than once, so let's break it down here fitness for fat loss versus fitness for fun. Also, before we start, I should say that I'm sitting in my car right now. This is the life of a trainer. I am in between clients. I had some clients this morning in a class and I have a client in the afternoon and there's not enough time for me to go home, or it's not really worth it for me to go home, so I'm just like doing some computer work. The gym's kind of loud, so I'm sitting in my car. It's also cold in the gym and it's warmer out here. So here we are Progress, not perfection, right. But so fitness for fat loss, we're talking about fat loss versus for fun, and I would say more lifestyle health, right, we'll categorize fun and lifestyle health as the same thing Fat loss would be.
Speaker 1:You have a specific goal, okay, you're like I need to lose 15 pounds. I need to lose 20 pounds, I want to fit into this size. I'm trying to really get this weight off of me. You know, maybe your cholesterol is too high or you have high blood pressure or you're just, you know, uncomfortable in your body. Right, it's a very specific goal and specific goals require specific action.
Speaker 1:When fitness is fun, you know, or more lifestyle, you're more making generalized habits and you're still going to see results. But it's not going to be as calculated. And I think where people go wrong a lot of the time is that their expectations get skewed. They don't really realize a lot of people want a specific outcome um, you know, like it'd be nice to have, but they don't realize how much work goes into getting that. Um, or maybe they're doing like lifestyle, fun type habits, expect a specific outcome, right. So that's probably the number one thing that I see is wrong, and I said, neither one of these is actually a bad choice, like the fact that you're moving and trying to be better and improve your diet is good. Just make sure you don't get frustrated because you're not putting in the right amount of work, right.
Speaker 1:So, going back to the fitness for fat loss and weight loss and having a specific goal, I was saying that it needs specific results, right, you need specific actions to get specific results, and what that means is you're going to have to tighten some things up. If you want to lose, uh, x amount of pounds, you better make sure you're measuring it. You're not just going to kind of eat whatever you want. Um, you know, work out when you can and then you better make sure you're measuring it. You're not just going to kind of eat whatever you want. You know, work out when you can and then you know, step on the scale and be like, well, why isn't the scale going down? You know, because I couldn't tell you your calories may be all over the place. You could have worked out two days, one week, three days, one week. You know, you might not know what you're doing, you don't have a program and then you can't expect to lose weight. Now I will say some people luck out at first. If you have some weight to lose and like you don't work out at all, your diet's terrible. If you make healthy switches, like if you just go from soda to diet, soda and water and you start walking and you like sit on your butt all day, yeah you're gonna see results like pretty quickly because those simple changes can bring upon drastic results. But at a point you're going to plateau because what you're doing is no longer working. Your body has adapted. Not saying you should stop doing those things, but you need to fine tune those things.
Speaker 1:I actually just had this happen with a client of mine. She was a client of mine for many months almost years I believe and we trained together in person and she did online and um, she was great. She loves working out. She kills her workouts. Um, nutrition, she struggled with a little bit more but but she was really tracking her macros and she lost a lot of weight. Um, she came back to me she had gained some weight back and she kind of was doing everything right, but it wasn't super dialed in. And she hired me again for a couple months and we started dialing in her goals and it really wasn't these crazy changes, it was just making sure she actually hit her calorie goal and she wasn't going over 200 here and going over a day or two on the weekend. You know really just zoning in um, and that was enough to see the weight come off again, right. So it's very calculated changes to get these results.
Speaker 1:So that's what I want you to think about is, if you have a very specific goal, you have a timeline, you want these results you're going to have to track. You're going to have to track your measurements. You know weight, take progress pictures. You're going to have to follow a structured program and make sure you're following it properly. I would recommend tracking calories and macros. You could not maybe and see results slower, but unless you know what's going into your body, especially with food nowadays, you don't. You just don't know. Unfortunately, like you don't know, a meal out is going to be at least a thousand to 1500 calories, even if it looks healthy. It's just sad. So you have to know what is in the food you're eating, making sure you're getting enough protein to support your goals, and really the only way to do that would be through tracking. That allows you to be flexible enough. Let me say you could do a diet that's very restrictive, like whole 30 or something like that, but then you know you're never allowed to eat any fun foods and then you're gonna go crazy and then you're not gonna be able able to stick to it and then you're just gonna crash diet and gain all the weight back. So you know, tracking the food where you can fit ice cream into your goals, as long as you account for it, I think is probably the best method long term. That's just me. So you know that's what I recommend. If that sounds overwhelming, that's okay. Um, I would just recommend trying it.
Speaker 1:You, you know tracking and working out it's like a skill. You know you might suck at it at first. I always used to have people who went into the gym that they're like, well, I don't know what to do. And I'm like nobody in here came in knowing what to do. Everybody started at square one. Nobody knew what a machine was, a freeway, and they had to learn right. And we fall down and we get back up, and it's the same thing with tracking your food working out. It's a journey and you'll figure it out. So give yourself some grace, okay.
Speaker 1:But but that would be, you know, fitness for fat loss now, fitness for fun and everyday wellness is more generalized, right, and this is kind of like the feel good kind of fitness that you see preached and again, it's not wrong. I believe if everybody did this more, we'd be in a much better place health wise. You know it's the more generalized stuff of hey, make sure you're getting veggies every day and eating fruit, make sure you're drinking enough water, make sure you're getting in daily movement and stretching. Are you doing mindset stuff? Are you de-stressing, all those things? But it's more generalized, right. We don't really have a set goal. We're not saying, hey, you need to walk X amount of steps a day. We're just saying move more, you know, include more nutrient dense foods.
Speaker 1:You could be eating healthy and still not be in a calorie deficit to lose weight right, but your body's going to have, you know, it's not going going to be deficient in anything. You're going to feel a lot better. You're going to feel energized, but we don't know if the food amount is right for you to lose weight or the amount that you're working out is right. Again, it's just more generalized. Go with the flow and for that you're going to have a more enjoyable time. You're doing it more for fun, the health benefits but you're not so much stressed about your physique. You don't care necessarily if you gain a couple pounds or you're a little bit fluffier, but your body needed it. So there's a nuance to it. Right, it's a little bit different. Or people who are maybe they just need to make some health improvements, but they're not looking to be bodybuilders or have a certain physique this is also a great option. Now, how do you find that balance, though, right? No-transcript.
Speaker 1:Crazy stressful phase in your life? Um, maybe a family member passed away. Maybe you're super busy at work. Um, maybe I don't even know there was a lady who almost just crashed into my car. That's why I like stopped. She did not look very stable driving, but anyways, you know, maybe there's just a really demanding time in your life and the thought of trying to even like be super calculated with your goals is crazy.
Speaker 1:The holidays is another great time. You're meeting up with family, you're eating all this good food, but it's you know, know, you still don't want to like fall off the cliff completely and just give up on working out nutrition and all the progress you've worked so hard for. So you're gonna do more fun fitness, right, you're not gonna have a super regimented workout program, but you're still gonna move your body, um, you know, you're still gonna be eating some good meals, good food, uh, with the thanksgiving dinners and. But you're going to still be mindful, but you're not really like trying to lose weight and go hard, right. So that would be a time for more of the fun fitness. Or maybe there's just a time you're trying to chill out, relax and you don't want to be as calculated. That's fine.
Speaker 1:I would say 70 to 80% of your time is going to be this, especially once you kind of reach your goal, your target goal, um, and you're more so in maintenance. That that's where you're going to live. That's where you should live and, unfortunately, too many of us spend most of our life in this chronic dieting cycle and that's a podcast for a whole, nother time. But the chronic dieting cycle is you just get stuck and you feel like you can't lose weight and because you're dieting so severely, it actually prevents you from seeing progress. So it's this crazy, terrible cycle when you feel like garbage and you don't know how to get out of it. But properly doing things I'm speaking from that sense will allow you to get the results that you want, right? So if we're living in maintenance, that's 70 to 80% of the time.
Speaker 1:The other time that we're more of that focused fitness, a specific goal. This would be when you're like, okay, the beach is coming up. Um, I'm going to go on a mini cut for the next six to eight weeks. I'm going to shed a couple pounds, tighten up to feel good about myself. So I'm going to dial it in a little bit. I'm going to start tracking my macros every single day, I'm going to be adding some more cardio and I'm really going to be focused on my lifts, right? So that's when you can dial it up, um, you know, maybe it's just a specific occasion that you're trying to diet down for um, or you're just trying to kind of tighten things up to have a better baseline. You're trying to get more serious.
Speaker 1:But again, this shouldn't be. This is going to be more than 20 to 30 or 40% of your year Honestly, probably 20 to 30%. You from a healthy body. You shouldn't really be cutting more than, honestly, three to six months max at a time. It should more so be like six to 12 weeks. Even bodybuilders do this Most of the time. Bodybuilders spend a lot of their time building a body, um, gaining muscle and fat and um.
Speaker 1:Then when it's time to actually cut it's. I've never really seen more than 18 weeks, maybe 24 weeks, which is six months for like tying in, going on a cut, and that's even using their extreme methods and stuff to to like show their physique underneath that they've been working so hard for. So just something to keep in mind Know that life goes in ebbs and flows and if you're somebody that's confused and you just feel like you've been chronic dieting, please reach out to me. Please shoot me a message. I can definitely help you. We can get your body to a better place so it can diet, where it doesn't take forever and you can actually lose weight and see progress.
Speaker 1:But then you can also go back to eating more and maintain and love your life and live your life. And you can live within that like plus or minus five to ten pounds, like, oh, I put that extra five pounds on because it's winter time, and then I can do a little bit of a cut, tighten things up to to, you know, go back to the weight that I feel best at for beach season, right, um, that's how it should be right, that's how we should be, and I teach you the methods to do that. Okay, but I hope you enjoyed this episode, guys. Thanks for tuning in and I will catch you in the next one. Bye.
